Anyone can practice mindfulness but it might take a bit of practice. At first you might find it hard to stop your mind from wandering. Here are sum fun facts to help you distract your mind, and help you refocus your mind.
So what is this thing called mindfulness? Below are some definitions:
- The awareness that emerges through paying attention on purpose, in the present moment, and non-judgmentally to the unfolding of experience moment to moment (Kabat-Zinn, 2003).
- The non-judgmental observation of the ongoing stream of internal and external stimuli as they arise (Baer, 2003).
- Keeping one’s complete attention to the experience on a moment to moment basis (Martlett & Kristeller, 1999).
After 8 weeks of practicing mindfulness exercises for an an average of 27 minutes per day, MRI scans of participants showed that mindfulness:
- stimulated a significant increase in the density of gray matter in the hippocampus, important for learning and memory;
- increased the density of gray matter in other neural structures associated with self-awareness, compassion and introspection;
- decreased the density of gray matter in the amygdala – the part of the brain associated with anxiety and stress.
According to Harvard University, Studies have shown that mindfulness can:
- relieves stress
- relieves depression
- relieves anxiety
- lowers blood pressure
- improve chronic pain
- improve sleep
- improves capacity to deal with stress
- improves ability to form deeper connections with others.
- Mindfulness has also been found to boost immune function.
8 Quotes To Help Foster A Mindful Attitude
Each morning we are born again. What we do today is what matters most.
Patience, and the mulberry leaf becomes a silk gown.
With our thoughts, we create the world.
Meditation practice isn’t about trying to throw ourselves away and become something better; it’s about befriending who we are already.
…and then the day came when the risk to remain tight in a bud was more painful than the risk it took to blossom.
Be yourself. Life is precious as it is.There is no need to run, strive, search or struggle. Just be.
~Thich Nhat Hanh
Don’t worry about what the world needs. Ask what makes you come alive and do that. Because what the world needs is people who have come alive.
What people really need is a good listening to.
Setting an Intention
What is an intention?
Intentions can long term or short term process of manifesting a goal or achievement, it is a guiding principle for how you want to be, live, and show up in the world.
Why set an intention?
Setting an intention triggers the first step in the process of manifestation in order to achieve an accomplishment. it is a powerful practice because it’s the first step to embodying that which you want.
Wayne Dyer said, “Our intention creates our reality.” And how many times have you heard “What you think, you become,” or “Thoughts become things”?
How do I set an intention and stay on track?
Here are some of the tips which I think can help us set intentions and achieve them.
Make a firm decision ~
Set your intention firmly. Identify what you want. Pledge to make a change in your lifestyle.Your intention should be closely tied to your personal thoughts, values and perspective on life.
Identify your priorities~
Your intentions should be cohesive with your vision of yourself ahead of time. Learn to identify where you are in the present moment and what coincides with the lifestyle you want. your intentions can be a clear and specific wish, or could be as simple as a word or phrase you’d like to align yourself with, such as “i will have more compassion for myself and others”, or “i will open your mind and heart,” ” i will love myself more” Etc..
Here are some thought-starters to help you get started in forming an intention~
- What would you like to build, create, or nurture in your life?
- What would you like to let go of?
- How do you feel when you are your happiest self?
- What fears would you like to release?
- What are you grateful for?
- Who would you like to forgive in your life?
Write them down or create a vision board~
An effective way of visualizing your intention is to write it down or create a vision board with newspaper or magazine clippings which can remind you every day. like place you want to visit, items you will save up and purchases, the healthy dream body you want to achieve , how you want to decorate your home,What matters most to you?
Once you have written them down, take a step back and review your intention. Are they realistic? Or are you committing to something that won’t align well with the lifestyle you lead? also you must revisit it often and when needed
Make an action plan Set a plan that is cohesive to your life style. There could be more than one method or pathway to arrive at your destination. Decide on a plan to achieve that suits you.
Track your progress ~
This is important to determine if you are headed in the right direction with your intention. If not, sit back and re-evaluate. If something isn’t working you have the power to tweak your action plan.
Involve others, It is always good to involve others to hold yourself accountable. Tell anyone and everyone. It will help boost your motivation.
Welcome failure & Celebrate your wins ~
Don’t give up because of obstacles. There could be many paths leading to the same destination. Try out different methods. Learn and be patient. Failure is an important part of the entire process. Welcome it. Learn from it. Intentions can sometimes deviate from the original plan and that is OK! So persist .
Celebrate your wins. Even small achievements. The loss of 2 lbs, Your boss praising you, or that promotion. You are one step closer.
Don’t lose sight! Stay focused on the end result and don’t get distracted by the time it takes or obstacles that may block our path.
Written By Andy Jackman x
The Happiness Project…..
Today is the first day of my mini happiness adventure, and an optimistic attitude is the first tool you need to tackle change. So today let me introduce you to Mindfulness, the ancient practice of focusing a non judgmental awareness on the present moment is a great place to start.
Mindfulness is a great mind exercises that allow you to be able to identify, permit and reduce any painful, fearful and difficult thoughts, sensations and feelings. Trying to shift these personal experiences, feelings and thoughts to that of a positive mind-set, try asking yourself what-if questions, such as,
“What if life is working on my behalf?”
“What if this is a blessing in disguise?”.
“What if I believe things are going to get better?”
“What if this crisis is the best wake-up call I ever got?”Looking at change this way will make it seem less scary because you’re focusing your mind on positive outcome. Mindfulness gives you back some sense of mastery over your thoughts and feelings. Rather than having the sense that you are being pushed around by the universe or your feelings and thoughts you can learn to be able to have some control over them. So seeing the positive in what seems like a negative will you can actually rewire your mind to think more optimistically.
Increases Positive Emotions .
Decreases Anxiety .
Today, go to a cafe, sit at the beach or go somewhere you love and feel good to be at, and write down things that have upset you, hurt you, any difficult situations or people and really reflect, look at things from an outside point of view, non emotional and non bias view and write ONE or more positive “What If’s”.
So for me, last year i seemed to meet really great guys, but it never worked out, i thought i was not good enough or why can’t i every find love and be happy?”
” What if he wasn’t the man for me, and the universe was making me, emotionally free and single, so that the right man to come into my life, and i will be drama and stress-free and happy” .
So today i really looked back on the relationships… And as much as i hated to admit it, as much as they where great guys… they were not the great guy for me..
Today i will also use mindfulness in little bumps in my day ( hopefully I don’t ) but instead of getting mad, or upset i will stop myself, take 3 deep breaths , affirm to myself ” its going to be ok, you have survived a lot worse, smile this will all pass quickly”
Good luck today,
By Andy Jackman xx
Keep believing in the magic of the Universe, things do have a way of working out you know! Continue doing what you love and know that you are being divinely guided at this time. Relax and enjoy this joyful ride.